Bear Canyon CrossFit – WOD

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Front Squat (4×10)

Every 2 mins for 4 sets. 10 front squats building. Focus on solid front rack position and positioning.

Metcon (AMRAP – Rounds)

18 Min Amrap:

Run 800m

21 Kbs

max set of pullups (when you break start your run)

Extra Credit

3x 20 Back Rack Lunges

Max Effort Wall Sit